Some believe fashion starts with the shoes, like your Jimmy Choo’s, others with their hair-do.  Some believe it’s somewhere in between.  And with this I would agree but maybe not the way you would initially think.  Fashion begins with the rack the outfit is going on, and in this case I’m speaking of the body, more specifically the alignment of the body or posture.

Some propose that posture is psychological and a reflection of one’s attitude toward the world.  Others say it is an outward representation of one’s overall health.  Still, others say that poor posture is a result of our society; prolonged sitting in front of a computer would be a perfect example.  No matter the cause, cosmetically, poor posture is not flattering.  And over time, poor posture can cause significant orthopedic issues.  Fortunately, in most cases, poor posture can be corrected.

When people work out they tend to concentrate on what they can see in the mirror.  For example, they perform push-ups to “tone” the chest and the triceps.  However, this practice could set the person up for failure in terms of postural positioning and function.  In addition to those exercises, focusing on the muscles you can’t see in the mirror will help improve your posture, your overall health, and your appearance while wearing your favorite strapless dress.

Upper body exercises that promote this end include:  1) Pectoralis Minor massage, 2) Thoracic Spine Mobility, 3)Physioball Y’s, and 4) Physioball T’s.

Pec Trigger Ball
Starting Position: Lie on your stomach with a tennis ball under one of your pectoral (upper chest) muscles.
Procedure: Adjust your position on the ball until you find a sore trigger point. Hold on the spot for 60-90 seconds. Then switch pectorals and repeat.
Coaching Key: Try to maintain as much body weight on the ball as possible. The more painful it is, the more your muscle needs to be massaged.
You Should Feel: As if you were getting a deep massage to your chest.

90/90 Stretch – Legs Crossed
Starting Position: Lie on your right side with your right knee flexed to 90 degrees and your left leg crossed over your right with your left foot tucked under your right knee. Pin a pad or towel roll between your left knee and the ground. Keep both arms straight at a 90 degree angle to your torso.
Procedure: Maintaining pressure on the pad and keeping your hips still, rotate your chest and left arm back to the left, trying to put your shoulder blade on the ground. Hold for 2 seconds and return to the starting position. Finish your repetitions, then switch sides and repeat.
Coaching Key: Keep your knee pressed against the pad/towel. Only rotate as far as you can without lifting or separating your knees. Exhale as you stretch and make sure the movement comes from your midback as opposed to your shoulder joint.
You Should Feel: Stretching through your torso and the muscles of your mid/upper back.

Physioball Y’s
Starting Position: Lie face down on a physioball with your arms down.
Procedure: With your torso and thumbs up, lift your arms in a Y position, gliding your shoulder blades towards your spine. Return to the starting position and repeat.
Coaching Key: Keep your stomach tight and your thumbs up. Move from the scapulae, extending your shoulders and hands.
You Should Feel: Working your shoulders and in the middle of your back.

Physioball T’s
Starting Position: Lie face down on a physioball with your arms down.
Procedure: With your torso and thumbs up, lift your arms in a T position, gliding your shoulder blades towards your spine. Return to the starting position and repeat.
Coaching Key: Keep your stomach tight and your thumbs up. Move from the scapulae, extending your shoulders and hands.
You Should Feel: Working your shoulders and in the middle of your back.

To learn more, check out www.coreperformance.com/posture.

This article doesn’t provide medical advice and doesn’t direct that you undertake any specific exercise or fitness regimen. Please consult a physician before undertaking any activity described in this web site.